First, stop doing less important tasks, or delegate them, something I recommended earlier. Do you really need to attend all meetings you currently participate in? Do you need to receive and read all emails that are sent to you? Can you get off some distribution lists, or can someone else take care of the messages? Second, timebox routine work. For instance, check and answer messages for thirty minutes in the morning, after lunch, and towards the end of the day. Set a timer and stop the activity when the time is up, then close your email or social media app and disable notifications.
